[quote]Jimmy T wrote:
soldog wrote:
Golf again this morning with the boy and an afternoon of cleaning house.
My son is trying out for the high school golf team Monday and Tuesday. Tuesday evening is the meeting with the coach where they pick the team members and the parents pay dues so I’m going to have a inadvertent deload week.
We live for our kids.I share as much time as I can with all 6 of mine.As hel said life is good.
[/quote]
Life is good! But it happens that my son didn’t get past the Monday tryouts due to the number of people who showed and the fact that he shot a horrible round - lol
[quote]skidmark wrote:
That’s a bucket load of chins. What’s the reasoning behind that?[/quote]
just cause I can’t do much else upper body work that involves my right arm/shoulder. gonna see the doc again and will probably get a cortizone shot since it hasn’t been improving.
[quote]soldog wrote:
skidmark wrote:
That’s a bucket load of chins. What’s the reasoning behind that?
just cause I can’t do much else upper body work that involves my right arm/shoulder. gonna see the doc again and will probably get a cortizone shot since it hasn’t been improving.[/quote]
Can you add weight to the chins and do fewer sets/reps? Does the added resistance create problems for the shoulder?
[quote]soldog wrote:
skidmark wrote:
That’s a bucket load of chins. What’s the reasoning behind that?
just cause I can’t do much else upper body work that involves my right arm/shoulder. gonna see the doc again and will probably get a cortizone shot since it hasn’t been improving.[/quote]
Wow - sorry to hear that.
I’ve been doing wide grip Pendlay rows to the chest of late and they seem to be helping with my shoulder issues, especially concentrating on keeping that scapula where it needs to be. I’ve been having a lot less pain on pressing since starting them. They’re making my lats work hard too, so I don’t seem to need to do chins to make them stronger. I actually found that chins were encouraging poor stabilization in the shoulder blade.
I’m also not doing full range pressing except for shoulders anymore which may be providing enough stimulus to the supporting muscles without overstressing them. Overall the shoulder is getting stronger internally.
[quote]mday wrote:
soldog wrote:
skidmark wrote:
That’s a bucket load of chins. What’s the reasoning behind that?
just cause I can’t do much else upper body work that involves my right arm/shoulder. gonna see the doc again and will probably get a cortizone shot since it hasn’t been improving.
Can you add weight to the chins and do fewer sets/reps? Does the added resistance create problems for the shoulder?
[/quote]
Well - the first set is with 30#s and I’ve been shooting to get at least 5x5 at 30#s before I bumpt the weight up. The extra sets with 30#s have just kinda happened. The BW only sets at the end of the workout are really just to have something to superset with my left arm OHP.
It’s funny but the chins don’t bother my shoulder at all - another reason I do a bunch.
Do you guys think there is a problem doing that many? Or is it just that so many may not be productive? I’d welcome any suggestions for a “pull” exercise to put together with the left arm OHP.
I’ve been doing wide grip Pendlay rows to the chest of late and they seem to be helping with my shoulder issues, especially concentrating on keeping that scapula where it needs to be. I’ve been having a lot less pain on pressing since starting them. They’re making my lats work hard too, so I don’t seem to need to do chins to make them stronger. I actually found that chins were encouraging poor stabilization in the shoulder blade.
I’m also not doing full range pressing except for shoulders anymore which may be providing enough stimulus to the supporting muscles without overstressing them. Overall the shoulder is getting stronger internally.[/quote]
I haven’t been doing any pressing with my right arm for a while now. The Pendlay row idea is a good one that would subsitute in for the bent-over DB rows.
[quote]soldog wrote:
mday wrote:
soldog wrote:
skidmark wrote:
That’s a bucket load of chins. What’s the reasoning behind that?
just cause I can’t do much else upper body work that involves my right arm/shoulder. gonna see the doc again and will probably get a cortizone shot since it hasn’t been improving.
Can you add weight to the chins and do fewer sets/reps? Does the added resistance create problems for the shoulder?
Well - the first set is with 30#s and I’ve been shooting to get at least 5x5 at 30#s before I bumpt the weight up. The extra sets with 30#s have just kinda happened. The BW only sets at the end of the workout are really just to have something to superset with my left arm OHP.
It’s funny but the chins don’t bother my shoulder at all - another reason I do a bunch.
Do you guys think there is a problem doing that many? Or is it just that so many may not be productive? I’d welcome any suggestions for a “pull” exercise to put together with the left arm OHP.[/quote]
Well my thinking is that the strength of the lat may be pulling things out of whack. My shoulder has been getting better faster of late and it coincides with stopping any kind of pullup. In my case I think it was reinforcing a bad movement pattern and overpowering the teres muscles, the true stabilizers. using the bench grip width row seems to be working my lats and 'spinatae muscles as well as the lower traps - which have to activate to make that movement possible.
Or it could be the drop in total volume is letting things settle down. I dunno. I just know the darn thing is feeling better and I’m not doing pullups or full presses.
So I’ve been averaging around 2200 kcals and 30 grams carbs a day for the last 12 days to try and get rid of this belly fat.
I think that today I started feeling the effects 'cause I really ran out of gas starting with the squats. Also took a different approach with both squats and chins today.
Weight 181.8#
Warm-up
Shoulder rehab exercises
Squat: BW x25 working form and depth without the box
A1: Box Squats A2: Chins
(no box) 135#x5 BW+30#x5
165#x5 BW+30#x4
175#x5 BW+35#x3
180#x5 BW+40#x3
185#x5 BW+45#x2 PR reps
I wavered big time at 185#s today.
B Dead lift
185#x5
205#x5
225#x5
255#x5
275#x5 These were tough and I dropped the last one a few inches when my grip let go.
C1: DB bent over row 88.5# 5x5 PR weight and reps
C2: Left arm DB bench 48.5# 5x10 again I barely made the last one
D: left arm OHP 36#5x10 did make all reps this time
So I’ve been averaging around 2200 kcals and 30 grams carbs a day for the last 12 days to try and get rid of this belly fat.
I think that today I started feeling the effects 'cause I really ran out of gas starting with the squats. Also took a different approach with both squats and chins today.
Weight 181.8#
Warm-up
Shoulder rehab exercises
Squat: BW x25 working form and depth without the box
A1: Box Squats A2: Chins
(no box) 135#x5 BW+30#x5
165#x5 BW+30#x4
175#x5 BW+35#x3
180#x5 BW+40#x3
185#x5 BW+45#x2 PR reps
I wavered big time at 185#s today.
B Dead lift
185#x5
205#x5
225#x5
255#x5
275#x5 These were tough and I dropped the last one a few inches when my grip let go.
C1: DB bent over row 88.5# 5x5 PR weight and reps
C2: Left arm DB bench 48.5# 5x10 again I barely made the last one
D: left arm OHP 36#5x10 did make all reps this time
[/quote]
Ran out of gas and set a couple of PR’s! Great work mate.
So I’ve been averaging around 2200 kcals and 30 grams carbs a day for the last 12 days to try and get rid of this belly fat.
I think that today I started feeling the effects 'cause I really ran out of gas starting with the squats. Also took a different approach with both squats and chins today.
Weight 181.8#
Warm-up
Shoulder rehab exercises
Squat: BW x25 working form and depth without the box
A1: Box Squats A2: Chins
(no box) 135#x5 BW+30#x5
165#x5 BW+30#x4
175#x5 BW+35#x3
180#x5 BW+40#x3
185#x5 BW+45#x2 PR reps
I wavered big time at 185#s today.
B Dead lift
185#x5
205#x5
225#x5
255#x5
275#x5 These were tough and I dropped the last one a few inches when my grip let go.
C1: DB bent over row 88.5# 5x5 PR weight and reps
C2: Left arm DB bench 48.5# 5x10 again I barely made the last one
D: left arm OHP 36#5x10 did make all reps this time
[/quote]
I can’t imagine there’s much b-fat left by now. We’re the same height and you weigh only 1 lb more than me.
How much rest are you taking between sets? Pound some carbs before workout so you have some gas for it. You’ll use them up and they ought not to add any fat to you.
I can’t imagine there’s much b-fat left by now. We’re the same height and you weigh only 1 lb more than me.
How much rest are you taking between sets? Pound some carbs before workout so you have some gas for it. You’ll use them up and they ought not to add any fat to you.
Good job getting those PRs![/quote]
Thanks Skid!
You’ve a lot more muscle than I. Just compare our lifts. I can still grab a double handfull of belly roll which is what I’m judging. Not absolute weight or BF%. I don’t have a reliable measurement of BF% anyway. I am carb sensitive hence the low carb approach but I do suspect I need to boost the protein quite a bit.
On my paired exercises, I rest about 30 seconds between 1&2 then 90 seconds before starting 1 again. On the loner exercises I wait 2 minutes. I probably start adding some pre-training carbs before my next heavy session.
[quote]ecogenx wrote:
I get tired just reading your workout. Doing this on reduced calories too, no wonder you ran out of gas. That fat will be gone in no time.[/quote]
Thanks eco! I envy you guys lifting the poundages you do and my goal is to get up there with you. (Or at least within spitting distance - lol)
I can’t imagine there’s much b-fat left by now. We’re the same height and you weigh only 1 lb more than me.
How much rest are you taking between sets? Pound some carbs before workout so you have some gas for it. You’ll use them up and they ought not to add any fat to you.
Good job getting those PRs!
Thanks Skid!
You’ve a lot more muscle than I. Just compare our lifts. I can still grab a double handfull of belly roll which is what I’m judging. Not absolute weight or BF%. I don’t have a reliable measurement of BF% anyway. I am carb sensitive hence the low carb approach but I do suspect I need to boost the protein quite a bit.
On my paired exercises, I rest about 30 seconds between 1&2 then 90 seconds before starting 1 again. On the loner exercises I wait 2 minutes. I probably start adding some pre-training carbs before my next heavy session.[/quote]
You wanna more muscle you sayin’? Boost yer kcals but keep the carbs the same ceptin’ for the pre-workout intake. I’d drop 5’s and go to 3’s. Triples let you focus on form AND use heavier weight without as much fatigue. I’d rest a little longer between pairings (1 min) and more between sets (2-3 min) to be as fresh as possible for each set.
You wanna more muscle you sayin’? Boost yer kcals but keep the carbs the same ceptin’ for the pre-workout intake. I’d drop 5’s and go to 3’s. Triples let you focus on form AND use heavier weight without as much fatigue.
I’d rest a little longer between pairings (1 min) and more between sets (2-3 min) to be as fresh as possible for each set.
Then I’d do 5-8 bike sprints 6+ hours later. [/quote]
Thanks Skid! I’m thinkin’ that will be my next phase starting sometime in September.